Triglycerides are a type of fat found in your bloodstream, much like cholesterol. In fact, triglyceride levels are often found on the same lab panel as total cholesterol, LDL and HDL. More than 1/3 of adults in the US have high triglycerides, but many people don’t understand the significance of their numbers. Though high triglycerides can increase your risk of stroke and heart attack, they can typically be a sign of other issues, such as diabetes or even metabolic syndrome.
What Are Triglycerides?
Triglycerides are a type of fat found in your blood. When you eat more calories than you burn, especially from high carbohydrate foods, then you will typically have high triglycerides. When you have excessive calories that you don’t need right away, your body turns them into triglycerides. The triglycerides are then stored in your fat cells. Triglycerides can later be used as fuel if needed.
What Levels Are Considered Normal?
Normal — Less than 150 milligrams per deciliter (mg/dL)
Borderline high — 150 to 199 mg/dL
High — 200 to 499 mg/dL
Very high — 500 mg/dL or above
Why do High Triglycerides Matter?
High triglyceride levels have been thought to contribute to stroke and heart attack by contributing to plaque build up in the arteries. However, some people have a hereditary condition that can lead them to have extremely high triglycerides yet they don’t seem to have a higher incidence of heart disease But very high triglycerides can cause inflammation of the pancreas or what we call pancreatitis.
High triglycerides caused by diet are typically associated with other conditions that can increase one’s risk of stroke and heart attack, including diabetes. Because excess glucose molecules in the blood are turned into triglycerides it’s common for diabetes and high triglycerides to go hand in hand. High triglycerides are also associated with low HDL levels. In fact, high triglycerides can be a sign metabolic syndrome, a condition defined by high blood pressure, obesity, low HDL, high triglycerides and insulin resistance.
Metabolic Syndrome is a condition of 5 cardiovascular risk factors that places people at increase risk of stroke, heart attack, cancer and other disease states. The underlying cause of metabolic syndrome is insulin resistance. Though triglycerides are a fat, they are associated with a diet that is high in sugar and refined carbohydrates. Many times, when we see high triglycerides on a patient’s blood panel, we ensure that we also check a HGA1C (a measure of blood glucose levels for the prior 3 months) to ensure they don’t have prediabetes or diabetes. Regardless, we counsel them on sugar and carbohydrate intake.
How To Lower Your Triglyceride Levels
Regular aerobic exercise: Regular exercise helps to lower blood glucose levels and increase HDL. Even a 30” brisk daily walk can make a significant difference in your triglyceride levels.
Low carbohydrate, low sugar diet: The average American consumes 22 tsp of sugar per day. Sugar comes in all shapes and sizes including soda, fruit juice, high fructose corn syrup, cereal and coffee creamers Limiting sugar in your diet not only decreases your triglyceride levels, it will help with weight loss and decrease systemic inflammation, an underlying contributor to many chronic diseases.
Insulin resistance: IR is associated with chronically high blood sugars and thus high triglycerides. Insulin resistance is the underlying cause of Diabetes. Controlling blood sugar levels either through diet and exercise or with the assistance of medications will result in lower triglyceride levels.
Weight loss: Studies have shown that losing even 5% of your body weight can lower your triglyceride levels by up to 30 mg/dL.
Increase Omega-3 Fatty Acids in your diet: Eating 2 servings per week of fatty fishes like salmon, sardines, herring and mackerel can result in lower triglyceride levels and decreased risk of stroke and heart attack. Also increasing olive oil in your diet can decrease triglyceride levels. See our blog posts on “How to Pick a Good Olive Oil” and “How to Increase Omega-3 Fatty Acids in Your Diet.”
Limit alcohol intake: Alcohol contains a lot of calories, 9 calories per gram, as compared to carbohydrates which contain 4 calories per gram. Excessive alcohol intake results in excessive calories that are then turned into triglycerides.